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7 Fast Weight Loss Tips To Speed Up Metabolism

These fast weight loss tips will help you to drop a lot of extra pounds, if you need to lose quite a bit of weight. These 7 fast weight loss tips will also help you, if you are already in decent physical condition, to sculpt your body to an even greater degree.

Any weight loss tips to help speed up metabolism do just that. They help you. You still must have your overall fitness and nutrition plan in line with the goals you want to achieve.

You need to be focused on each aspect of your plan. If you expect to use these fast weight loss tips but don't exercise and just watch television eating a bag of chips every night, they won't do a thing for you.

Are you ready to add these fast weight loss tips to your lifestyle?

In order to get rid of any amount of excess weight, you must speed up metabolism. Your metabolism is a biochemical process that occurs in your body.

Your metabolism helps to break down nutrients in your bloodstream. This helps you to add more lean muscle, resulting in a greater expenditure of energy, meaning you'll get rid of more fat.

You have billions of cells in your body that can use up an enormous amount of energy if you are active. The fast weight loss tips listed below will help you do this. However, if you aren't active they won't burn up much at all, meaning you'll have a tendency to easily add fat to your body.

Thankfully, using the fast weight loss tips in conjunction with your healthy and active lifestyle you can speed up your metabolism quite noticeably.

Fast weight loss tips: #1. Eat specific foods. A number of food additives, like spices, can help to speed up your metabolism by creating a thermodynamic burn that has been shown to last a few hours after you eat.

Fast weight loss tips: #2. Time your meals. The majority of your calories should be earlier in the day. Your meals should contain less total calories as the day goes on. Try to eat little or preferably nothing at all after your evening meal. Don't skip any meals. You should be eating 4 - 6 meals each day.

Fast weight loss tips: #3. Make sure you eat enough. One of the biggest mistakes people make when trying to lose weight is they don't eat enough.

If you don't consume the proper amount of calories you will send your body into what is known as a survival mode. This happens when your body does not have enough calories, so it conserves energy to prepare for possible starvation.

On the opposite side of this, is if you eat too many calories the excess will be stored as fat. You need to exercise in order to burn more calories than you eat. Therefore, moderation is the key when it comes to calorie intake.

Fast weight loss tips: #4. Increase your daily activities. To prevent fat storage and to drop any excess that you might be carrying you must increase your daily activities.

This needs to include weight training and cardiovascular training. The more calories you burn, the faster you will lose weight. It's that simple. An increase in lean muscle mass results in a dramatic increase in fat burning.

One more thing; try to exercise first thing in the morning. Research has shown that you can dramatically increase your fat burning ability if you exercise after a fasted state. Meaning just after you wake up.

Fast weight loss tips: #5. Do weight lifting before doing any cardiovascular work. The only exception of course is to perform 5 - 10 minutes of cardio before your weight training in order to warm up your muscles.

This is important because you need the energy in your muscles for weight training. By the time your weight training session is complete you will have used up all of your preferred energy sources.

This means that you will actually be burning fat cells during your cardio session.

Here's what happens if you do this in reverse.

First, you will only be burning carbohydrate sources of energy during your cardiovascular workout. No fat cells will be used up for energy. Next, you will not have the energy in your muscles in order to get the most out of your weight training.

You will not be able to increase your lean muscle, which is very important if you want to lose your excess weight.

Fast weight loss tips: #6. Change up your exercise routine on a regular basis. For the most part you should change some aspect of your workout every 2 - 3 weeks. This can be anything from the number of reps or sets per exercise. The exercise order you perform and the exercises themselves.

If you do the same thing week after week, month after month your body will start to get used to what you're doing to it and will eventually stop making changes. You will also stop adding any more lean muscle.

The more muscle you have the more calories you will burn even when at rest.

Weight Loss: Customize, Personalize, Spice up!

You know you have weighted, err, waited more than enough. So you decide to get yourself started on some weight loss programs and regimens.

So you sweat and strain with your chosen weight loss program, perhaps ecstatically so at the start. Sure your body gets all aching with all your joints and knuckles cracking in epic proportions like ungreased door hinges of horror movies.

Looking at yourself in the mirror, you cringe at the sight of this blob staring back miserably at you still with the extra flabs flapping around somewhere there. You sigh in exasperation. Whatever happened to the weight loss program that promised to sculpt your body to whistle-bait shape? You scream in desperation. You know you have just been weigh-laid, err again, way-laid by some pseudo weight loss masters.

Truth is, we tend to pattern our weight loss mindset after the mentality of that of some backyard gym instructors. We torture ourselves with the age-old dictum "No pain, no gain." Let's face it, while it did miracles for Rocky, it sure did get him crippled (or, killed) in the final picture.

We are no Rocky. We are ordinary human beings with not-so-ordinary day-to-day affairs. Some are multi-tasked like the housewife who has to master doing diapers in one hand, pitching copies in the other, while applying tantric massage on her hubby with her feet. All throughout she is troubled between going for weight loss surgery and taking weight loss pills.

"No pain, no gain" is foolishly macho and downright false. Of course, there's bound to be some discomfort when you're just getting started with your own weight loss program, and later when you start to reach out for new weight loss goals.

But there's an important difference between discomfort and pain. Learn it. Listen to your body say, "Moderation in all things." Pain means injury. Pain makes you quit the weight loss program.

If you don't like your chosen program of weight loss exercises, you won't stick with it. It will become a chore, you'll slack off and finally give up the entire weight loss program. Tailor your weight loss exercise to yourself, not to what others do or to some false image generated from within or without. Of course when you're just getting started, weight loss may seem like a chore. But appearances are not always reality. Realize that your body and mind would always prefer being a couch potato, and will rebel at the thought of exertion in the weight loss program, so you've got to give any form of exercise a chance to grow on you before you start analyzing whether it's for you or not! The key is to turn weight loss exercise into play, then you'll succeed and persist. Lack of joy makes you quit.

So spice up your own program of weight loss exercises by customizing it according to your our own weight loss needs. Variety is still the spice of weight loss. You should'nt be satisfied just with pounding the pavement or sweating in a gym. Variety makes you learn how much you're capable of. Play around, pick and choose, experiment with your own customized personal weight loss program.

Whatever weight loss exercises you choose from the following, try to get your heart rate up to about 70 percent of your safe maximum. You can do that by using this formula: 220 minus your age equals your Maximum Safe Heart Rate. Keep it at this rate for a solid half-hour. Don't go over the 85 percent rate for more than a couple of minutes at a time. Of course, heart rate doesn't figure into strength builders such as weigh lifting.

Note : The calories-burned figures that follow are for a 110-pounder. A 154-pounder should add on another 28 percent to that number, while a 198-pounder should add 55 percent.

Walking : Calories burned at 2 mph is 145 per hour; 3 mph is 235 per hour; at 5 mph is 435 per hour.

Jogging : Calories burned at 5mph is 530 per hour which is roughly about a 12-minute mile.

Jumping Rope : Calories burned is 600 calories per hour.

Swimming : At 30 yards per minute (about one lap of an Olympic-size pool), calories burned is 330 per hour.

Water-walking : Calories burned is 360 per hour in a fast game.

Bicycling : Calories burned at 10 mph is 390 per hour.

Aerobic Dancing : For low impact, calories burned is 240 per hour and for moderate impact, 350 per hour.

Square Dancing : Calories burned is 350 and up - way up! - per hour.

Table Tennis : Calories burned is 450 hour.

Rowing : Calories burned is 600 per hour.

Cross-country skiing : Calories burned at 10 mph is 600 per hour.

Weight Lifting : Calories burned is 250 per hour.

Martial Arts : Calories burned is 620 per hour.

You really won't know what you like unless you try it. And if you haven't tried it don't knock it. Try mixing gardening with walking, housework with rowing, bicycling with weight lifting, dancing with martial arts, table-tennis with cross-country skiing, outdoors with indoors, team sports with solitary sports. Without variety, humans get bored and stale. They stop reaching. Boredom makes human beings quit.

Increase Your Fat Burning Potential During and After Exercise

Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest).

Time Interval from Last Meal to Exercise Performance

How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.

One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal. They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.

But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical - what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.

Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.

Pre-exercise Meal

What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.

The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.

Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation - the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.

Aerobic fitness is determined by an individual's ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone's VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate - all you need is your age and a simple formula (5).

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities - how does one manage to accomplish both?

One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute. Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.

Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.

Type of Exercise (aerobic versus resistance training)

Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases. So the question becomes how should one incorporate these types of exercises?

Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status - during this time period, body fat is broken down to supply the energy needed.

Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC. In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.

Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and "burnout," and allows for continued overall improvement.

Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

References Cited

Crampes et al, Effects of a longitudinal training program on responses to exercise in overweight men, Obesity Research (2003); 11(2):244-256

Dumortier et al, Substrate oxidation during exercise: impact of time interval from last meal in obese women, International Journal of Obesity (2005); 29:966-974

Stevenson et al, Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women, Journal of Nutrition (2009); 139:890-897

Jeukendrop et al, Fat Metabolism during Exercise: A Review Part II: Regulation of Metabolism and the effects of training, International Journal of Sports Medicine (1998); 19:293-302

Author: Dr. Michael R. Sardone is a board certified chiropractic physician specializing in functional and alternative medicine, nutrition and fitness with over 29 years of clinical experience. Dr. Sardone is founder of the Do It Right Health and Fitness Lifestyle Program and author of The Naked Truth: Overweight, Overwhelmed and Confused (2009). For additional information please visit http://www.drsardone.com.

Simple Healthy Tips for Busy People

A healthy person is equal to a happy and wealthy person. The reason being he can enjoy all the joys of life without any physical pain, on the other hand a wealthy person with lack of health can hardly enjoy all the joys of life.

In this fast and competitive age we hardly get time to take care of our health and rarely give importance it. We focus on our health when it gets affected due to some diseases or accidents. We cannot prevent unexpected accidents but we make sure our body is strong enough to handle any disease or bypass unexpected accidents.

Following are some of the simple health care tips that will help you remain healthy for longer:-

Get quality sleep-

Getting quality sleep is very important for your mind and body. It is important to sleep for at least six hours every night. Lack of sleep makes you weak and more prone to sickness, studies has shown that sleeping for few hours every night might even reduce your concentration power. Following tips can help you sleep quickly.

Try to relax yourself through meditation before you sleep

Take deep breaths and sleep

Darken your room

Choose healthy snacks such as oatmeal whole grain cereal with milk, chamomile tea or cheery as a night snack this will help you get into sleep mode easily sleep, and also help your body to fight fatigue, stress and infection

Exercise- Exercising daily is the best way to keep you healthy. Following are some of its benefits:-

Boosting your immune system

Helps you get back in shape

Improving your eyesight

Maintaining blood pressure

Decreasing aging of your body and make you look young

Increase your confidence

Helps in reducing your weight

Even ten minutes of daily exercise can produce all the above results, if you cannot exercise daily or feel it is boring then you can choose other healthy alternatives like - play game, taking healthy class such as swimming, aerobics, yoga, meditation etc. or can just walk the park every morning or evening.

What we believe in our mind becomes our reality, therefore always see yourself as a healthy and happy person. Research has shown having positive thought and being grateful in life helps in increasing the immune system and improves your overall health.

Connect with Other People

Connecting with healthy people is the best way to maintain your inner happiness. Hangout with your friend often or Go out make new friends, explore new place. Try to spend

Eat healthy food

Eat loads of fruits and vegetables. Choose healthy food such as celery sticks, tomato, cherry, grapes, berries, dry fruits. All these foods are packed with antioxidants.

Drink eight glass of water every day

More than 75% of our body is made up of water. Therefore drinking water every day will maintain the water balance of your body and keeps you hydrated.

All the above tips are simple and can be easily incorporated in your busy life. Wish you a healthy body!!

For more information regarding Healthy Choice Diet please contact us to our site.

These fast weight loss tips will help you to drop a lot of extra pounds, if you need to lose quite a bit of weight. These 7 fast weight loss tips will also help you, if you are already in decent physical condition, to sculpt your body to an even greater degree.

Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest).

A healthy person is equal to a happy and wealthy person. The reason being he can enjoy all the joys of life without any physical pain, on the other hand a wealthy person with lack of health can hardly enjoy all the joys of life.

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